It’s almost the end of January already and many of you have been talking about your New Year’s resolutions. The sad part is many New Year’s resolutions have already been broken (see our article about keeping New Year’s resolutions here).
Whether your goal for 2020 was to get over a breakup, become healthier and in better shape, or to simply adopt better habits, it’s not too late to get back on track if you’ve lost your way a bit. Today we’re going to show you how to create an action plan to help you on reaching your fitness goal in 2020.
Before you create an action plan it’s important to celebrate any successes you may have had. Whether you’ve already made it part way towards your goal, or maybe you feel like you should be working harder, take pride in knowing that at least you have a goal. This is the first step in the process.
1. Small progress is still progress
For many of us, we set large goals such as losing 20 lbs in 3 months in order to prepare for a vacation, or we simply set these goals and become frustrated when after a couple weeks we haven’t improved as much as we would have liked. Don’t worry, it’s not just you, this is common and can be avoided by setting smaller more frequent goals. Break your big goals up into smaller challenges in order to avoid becoming frustrated. An example of this is to break up the challenge of “losing 20 lbs in 3 months”, into smaller challenges such as a certain amount of weight per week, or instead of focusing on the numbers on the scale, work on adopting certain healthy habits such as eating a large salad per day or increasing your vegetable consumption.
2. Give yourself healthy rewards and incentives
Something that works for many people is to give themselves rewards or incentives for reaching certain milestones. One that I see a lot in the fitness business is people booking vacations but only if they reach their fitness goal. Now although you don’t need to splurge and book a vacation, consider rewarding yourself for all that hard work you’ve been putting in!
Great examples of incentives and rewards for all your hard work are:
Going for a movie night out with your family
Go on a staycation! – go out and experience new things that your town or city has to offer, this way not only do you not break the bank, you also get to see things that you may never have experienced; all in your own backyard!
Go get that guilty pleasure of yours, and don’t feel bad about it! With all the hard work you’ve been putting in, you deserve it.
CREATING A PLAN
3. Reflect on yourself
Whether you’re on track to reach your goals you set for 2020 or not, it’s important to reflect on January and see what you’ve done vs what you haven’t in order to make you successful. Ask yourself the following questions and use your answers to create an action plan to ensure you put yourself on track for success
Have you put a plan in place to make sure you’re successful?
Have you been putting your all into accomplishing your goal?
Have you set a SMART goal?
What have you done good so far?
What can you improve on?
Is this goal something that is important to you? Why?
Once you have answered these questions, take a day to reflect and think about your answers (you don’t need to answer them all at once)
4. Create the plan
So you’ve answered the questions above, that’s great. Now let’s make a plan in order to help you be successful.
Hopefully if you’ve answered the questions above, you can see a trend on whether or not you’re on the right path to reach whatever goal you’ve set out to achieve. If not, no worries, we’ll get a plan made using our results-action model below.
The results section is based off your reflection answers, and the action is what you plan on doing going forward in order to improve your path towards your goal. We use this chart to help keep you accountable. Hang this on the fridge and remind yourself that if you want to see better results, you need to have a better, smarter plan.
The example below uses a general goal of “losing 15 lbs in order to get in better shape and improve health”.
At the bottom of this page is an empty model for your own usage. Once you’re done filling this out, you should be on your way towards your goal in a way that’s trackable and helps keep you accountable. You have the plan, now just stick with it! For help in terms of which workouts to perform, feel free to send us a message or email and we’re more then happy to help!
Written by: Andrew Blakey | Owner of Your Future Fitness | Toronto’s In Home Personal Trainer Service